In this episode 52 protocols
▶ 5:08 Improve Breathing Mechanics Behaviors “"The quickest way to improve endurance is to improve mechanics and mechanical thing I would go after first is your breathing techniques, your pattern, your entire approach."” ▷ 5:18 Improve Movement Technique Behaviors “"And then from there, the third one would be your movement technique."” ▷ 5:34 Nasal Breathing Behaviors “"A lot of the times you can kind of hit the cheat code, which is nasal breathing... If you can do that a lot of the times that will fix breathing mechanics just by default."” ▷ 6:01 Improve Posture During Endurance Work Behaviors “"The second one would be simply looking at your posture, right? So whether you're on a bike or you're doing a lift or you're running, if you're literally hunched over..."” ▷ 7:56 Do Both Steady-State and High-Intensity Interval Training Behaviors “"The quick answer is you need to be doing both. And there's probably a bunch of stuff in between that you should be practicing."” ▷ 8:49 Exercise Snacks Behaviors “There's a whole bunch of things you can do in under one minute that are convenient to do. And there's a, a wonderful set of papers out of a couple of laboratories in Canada that, that championed this idea that's called exercise snacks.” ▷ 14:01 Air Bike Tools “"I hop on the air bike and I will just smash out 30 seconds as fast as I can."” ▷ 15:58 Continuous Glucose Monitor Tools “"Most people do not know, however, how different foods and different activities... impact their blood glucose levels."” ▷ 39:43 Choose an Exercise Modality You Can Adhere To Behaviors “"It doesn't matter which one of these tactics you pick as long as you maintain a consistent adherence over time because of this exact fact."” ▷ 44:27 Train to Lower Resting Heart Rate Below 60 bpm Behaviors “"I want to see everybody sub 60 beats per minute or close, right? And that is not a difficult thing to really get to for most people."” ▷ 46:53 Train Up Toward Maximum Heart Rate Behaviors “"But that doesn't necessarily mean that I should avoid training that gets me up toward maximum heart rate, correct? Oh, you should absolutely do it."” ▷ 1:02:16 Resistance Training for Fat Loss Behaviors “"If you're trying to develop a protocol that sort of optimizes fat loss... do a combination of something in the hypertrophy slash muscular endurance strength training realm."” ▷ 1:02:58 Very High-Intensity Efforts for 20–60 Seconds Behaviors “"Then you maybe do a little bit of very high intensity, maximum heart rate, well over VO2 max. Hard as you can for 20, 30, 45, 60 seconds. Something like that with some recovery."” ▷ 1:26:03 Use Fasted Performance as a Test of Fat Utilization Behaviors “If you can do that, then that tells me you're fairly good at using a fat as a fuel source.” ▷ 1:26:34 Use a 50 g Carbohydrate Challenge to Assess Carb Utilization Diet “"So if I give you something in the neighborhood of like 50 or so grams of carbohydrate and 30 minutes later, your face is falling off the table, that's a good sign that you're... very poor utilizing carbohydrate as a fuel."” ▷ 1:29:28 Eat More Carbohydrates at the End of the Day Diet “"We actually use a lot of high-carbohydrate meals at the end of the day a lot of the times for our athletes who are cutting weight or trying to reduce weight. So it is a fantastic way to handle a lot of things."” ▷ 1:31:31 Use Pre-Workout Fat Intake to Bias Fat Utilization Diet “"If you want to guarantee you burn more fat, eat more fat prior to a workout. Now you're not going to lose fat..."” ▷ 1:32:21 Use Pre-Workout Carbohydrate Intake to Bias Carbohydrate Utilization Diet “"So if you have carbohydrate prior to exercise, you're going to bias more towards that."” ▷ 1:32:28 Manage Total Caloric Intake Diet “"If your total caloric intake is simply managed, that's going to take care of a lot of these problems."” ▷ 1:32:28 Combine Carbohydrates With Fiber and/or Protein Diet “"An appropriate eating strategy, so the types of food, the combinations of food, all of those things are going to make your post-carbohydrate ingestion bonk... a lot of those things can go away."” ▷ 1:34:07 Stabilize Protein Intake Diet “"If you want to get better at managing energy throughout the day, make sure that, number one, your protein is stabilized."” ▷ 1:34:23 Train at Higher Intensity to Improve Carbohydrate Utilization Behaviors “"Then you need to train at a high intensity. You want to get better at using carbohydrates as a fuel, train at a higher intensity..."” ▷ 1:35:31 Use Fasted Training to Improve Fat Utilization Behaviors “"Or you could bring in some fasted training... It is a great option, though, if you want."” ▷ 2:03:05 Do 20–30 Minutes of Exercise Before an Exam Behaviors “"You'll see a noticeable increase in exam scores if you do a 20-minute, 30-minute amount of exercise prior to taking the exam."” ▷ 2:03:51 Do Daily Morning Exercise for Learning and Memory Behaviors “"Wendy Suzuki, is religious about daily morning exercise specifically for this purpose of enhancing learning and memory..."” ▷ 2:06:26 Avoid Too Many Fast Carbohydrates Before Endurance Events Diet “"You do want to be careful, though, of ingesting too many fast carbohydrates prior to your exercise spell... we actually have this little thing that's called the insulin-glucose double whammy."” ▷ 2:07:32 Practice Exactly What You Will Do in a Race During Training Behaviors “"An easy way to combat that is just practice exactly what you're going to do in your race and your training."” ▷ 2:19:33 Time-Restricted Eating Behaviors “"I'm one of those pseudo-intermittent fasters... I just happen to eat between 11 a.m. and 8 p.m. naturally."” ▷ 2:27:53 Use a Low-Carbohydrate Diet if You Do Little Physical Activity Diet “"A high-fat, low-carbohydrate nutrition strategy for people who don't do much physical activity is probably very effective. It is a really good strategy for weight management, for energy stabilization throughout the day..."” ▷ 2:31:08 Muscular Endurance Training Behaviors “"The classic example we'll give here is how many push-ups can you do in a row?"” ▷ 2:52:41 Use the Breathing Gear System Behaviors “"The first gear is your ability to simply breathe in and out through your nose at a set cadence... Zone two, rather gear two, is inhaling and exhaling at whatever rate you need it to be, but still nasal only."” ▷ 2:56:50 Use CO2 Tolerance Testing Behaviors “"So the interesting test here is your CO2 tolerance... On Brian's website, you can go directly there... But the CO2 tolerance test is a test of exactly what you just mentioned."” ▷ 2:59:53 Choose Safe, Familiar Movements for Anaerobic Capacity Training Behaviors “"You want to pick something that you feel extremely confident in the movement with because you're going to forget your brain very quickly here because you're going to go into our pain cave."” ▷ 3:00:34 Rower Tools “"This is where I love an assault bike. This is why a rower is great."” ▷ 3:00:34 Assault Bike Tools “"This is where I love an assault bike..."” ▷ 3:02:20 Use Low-Eccentric, Total-Body Movements for Anaerobic Capacity Behaviors “"So I generally am going to pick total body movements, pushing a sled, dragging a sled, sprinting uphill, swimming."” ▷ 3:05:18 Anaerobic Capacity Intervals Behaviors “"A typical thing you'll see is like a minimum build tends to be something like four rounds per day, three times per week... if you want to try like a classic 30 seconds on, 30 seconds off protocol, the literature will show like a minimum of four rounds of that, probably three days a week."” ▷ 3:12:17 Use the ‘Sugar Cane’ 2-Minute Distance Protocol Behaviors “The first two minutes, you're going to, you're going to cover as much distance as you can possibly cover in two minutes. And you're going to note that.” ▷ 3:14:19 Progress Interval Work Gradually Behaviors “Or you can add a round, which is a really nice way.” ▷ 3:17:57 Maximum Aerobic Capacity Training Behaviors “"So a classic thing here is a one mile test. This is going to last for most people somewhere between five and ten minutes."” ▷ 3:22:31 Use Circuit-Style Long-Duration Endurance if You Dislike Traditional Cardio Behaviors “"One of the things I love to do for long duration endurance for people who don't love running cyclists, or swimming, is you can do the really cool workout... where you can put a little circuit together. As long as there's not a lot of downtime..."” ▷ 3:25:53 Long-Duration Endurance Work Behaviors “"It's probably best to do at least 20 minutes as a minimum, maybe 30 minutes of some steady state exercise once a week for basically any training goal."” ▷ 3:28:32 Stop Endurance Efforts When Technique Breaks Down Behaviors “when we go through our stuff with our athletes and they quote-unquote fail or they finish, that's generally because we saw a massive technical breakdown. You're done.” ▷ 3:29:30 Use Weight-Vested Hiking for Long-Duration Endurance Behaviors “"One way to accomplish that, that I often use is to head out for a weight-vested hike."” ▷ 3:29:38 Weight Vest Tools “"It's not a heavy weight vest. It's maybe, I think it's eight or 10 pounds. It's one of these thinner ones."” ▷ 3:29:42 Backpack With Weight Tools “"And if people don't have access to that, you can bring a backpack with some items in it."” ▷ 3:32:36 Use Nasal Breathing for Downregulation After Hard Work Behaviors “"By the time you finish, maybe even on a three minute walk. Nice, slow nasal breathing."” ▷ 3:38:54 Use Moderate-Intensity Specific Practice for Endurance Events Behaviors “"I would probably put somewhere in the neighborhood of 60 to 70% of your, you know, mileage in the moderate intensity zone."” ▷ 3:39:01 Accumulate Mileage to Build Tissue Tolerance Behaviors “"You need to accumulate mileage, and you need to be able to handle what we call the tissue tolerance. So in this case, your feet need to be able to handle 13 miles of pounding."” ▷ 3:39:59 Use Short Burst Work for Endurance Support Behaviors “"I would spend 10% of that in that like 20-second burst area. You're going to drive up fatigue extremely high, and you're going to really maximize your ability to recover from waste production."” ▷ 3:40:39 Use 800-Meter Repeats With Double-Time Rest Behaviors “"This is when things like 800-meter run, rest for double the time, and then repeat that two or three times."” ▷ 3:42:49 Use a 4-Day Endurance Training Structure if Schedule Is Tight Behaviors “"If you're thinking, man, coach wants me to train six days a week. My schedule is tight. I can pull off four to five. Okay, great."”